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Reverse Grip Bent-Over Rows

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Exercise Data

Type: Strength Main Muscle Worked: Middle Back Other Muscles: Biceps, Lats, Shoulders Equipment: Barbell Mechanics Type: Compound Level: Intermediate Sport: NoForce: Pull
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9.2

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Excellent

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Reverse Grip Bent-Over Rows Images

Reverse Grip Bent-Over Rows
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Reverse Grip Bent-Over Rows
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Reverse Grip Bent-Over Rows Guide

Main Muscle: Middle Back

  1. Stand erect while holding a barbell with a supinated grip (palms facing up).
  2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  4. Slowly lower the weight again to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Caution:

  • This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
  • Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
  • Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a pronated (palms facing out) grip or using dumbbells.

Alternative Exercises For Reverse Grip Bent-Over Rows

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Review: Reverse Grip Bent-Over Rows

Exercise Rating
10/10

Jun 1, 2015 3:17 AM: Really enjoy this one. You can add plenty of weight, it's fun, and easy to do once you master the form.

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Review: Reverse Grip Bent-Over Rows

Exercise Rating
8/10

Mar 25, 2014 8:00 PM: n/c

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Review: Reverse Grip Bent-Over Rows

Exercise Rating
10/10

Jan 14, 2014 1:51 PM: This is a great lift!

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Tip: Reverse Grip Bent-Over Rows

Exercise Rating
9/10

Oct 25, 2013 6:45 AM: try making this move with 3 or 4 drops sets.

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Review: Reverse Grip Bent-Over Rows

Exercise Rating
10/10

Jul 29, 2013 5:50 PM: reverse grip helps keeping the elbows close to the body

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Tip: Reverse Grip Bent-Over Rows

Exercise Rating
10/10

Feb 2, 2013 6:05 PM: To limit bicep use and hit your Lower Lat better, use a grip one full hand width wider than shoulder width. Also, the 35 degree angle of the smith-machine allows for a better draw towards the pelvis and peak muscular contraction without affecting balance or allowing you to use much momentum. Try it!...+See More

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Tip: Reverse Grip Bent-Over Rows

Exercise Rating
9/10

Nov 25, 2012 9:23 AM: Do not jerk the weight up.

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Review: Reverse Grip Bent-Over Rows

Exercise Rating
8/10

Jul 13, 2012 6:40 PM: Excellent for work middle back either biceps

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Tip: Reverse Grip Bent-Over Rows

Exercise Rating
10/10

Jun 30, 2012 4:11 PM: best exercise for the over-all thickness of the back and mass of the biceps... But this execise is all about the form... learn to do it well and then, put some heavy weight!

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Review: Reverse Grip Bent-Over Rows

Exercise Rating
7/10

Jun 18, 2012 7:33 AM: Not as good as overhand grip IMO. This one is more for lats and biceps.

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